AUGUST 2023 | Week 4

Urban Athletic Club Shaw (UAC) Weekly Workout Plan (August 21-27)

Hey UAC athletes! The 4th week of August is packed with challenging and fun workouts. Let’s dive in!

Monday: “PIZZA PARTY”

• EMOM 16 (Alternating; score is total reps)
• 40 sec on/20 sec off:
  • Strict Knee Raises
  • Row/Bike
  • Arch-Hold
  • SA KB Front Rack March/Carry
• Beach WOD:
• 3 Sets:
  • CORE:
  • 10 Kb Side Bends (Left)
  • 15-20 sec Starfish Side Plank (Left)
  • ARMS:
  • 10-20 Band Lat Pulls
  • 10-20 Db Curls
  • 10-20 Band Tricep Pulldown
  • 10-20 Db Kickbacks

Tuesday:

• Deadlifts
  • Accessory Work Within Each Round:
    • POWER: 4 Lateral Jumps (side to side = 2)
    • CORE: 10 Hanging Knee Raises
• WOD For Time:
  • 5-4-3-2-1 Piked Walks
  • 12 Box Jumps
  • 21 Russian KbS
  • FINISH: 400m Run

Wednesday:

• Strength with Bulgarian Split Squat:
  • Accessory Work Within Each Round:
    • POWER: 10 Skips or Jump Lunges
    • ANTAGONIST: 5 Staggered Stance RDL each leg
• WOD of Cindy:
  • 20 minutes:
    • 5 Pullups
    • 10 Pushups
    • 15 Air Squats

Thursday: “Course Correction”

• 10 Rounds (In Partners):
  • 6 Db Push Press
  • 6 Bodybuilders
  • 150m Row
• Alternate Rounds with Partner
• Followed by Shoulder Pre-hab

Friday:

• Back Squats:
• 15 minutes:
  • 5 x 3
  • Lift every 2:30 / Minimum 60s rest after each set
• Accessory Work Within Each Round:
  • POWER: 3 Double Box Jumps
  • CORE: 10 Db Pull Across
• WOD:
• 18 minutes:
  • 9 Ring Rows
  • 15 Front Squats
  • 200m Run

Saturday: “Fake Plant”

• WOD:
• 20 minutes:
  • 25-20-15-10-5:
  • Deadlifts
  • Anchored Medball Situps
• Directly into:
  • AMRAP:
  • 8 Hang Power Cleans
  • 35 Double unders

Sunday: Partner WOD

Details are in CHIP! We’re cooking up something fun and challenging for you and your partner.

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Note: All workouts are scaled according to the Level Method scaling. Whether you’re a newbie or a veteran, all levels are accounted for. Let’s crush it, team!